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Wed 16th Oct 2024 at 4:00pm by GlennR

Run > Run-Walk
  • Time
    33:55
  • Miles
    2.11
  • Min/mi
    16:04
  • Pacing
    91.3%
  • WAVA
    32.86
  • Stride(cm)
    73
  • Cals
    265
  • Watts
    205
  • Cadence
    137
  • BPM
    125
  • %MHR
    72.4
  • B/mi
    2014
  • Asc(m)
    3
  • Surface
    Road

Notes & Comments

Five minutes walk then 00:30/00:30, pegging back to 00:20/00:30 when the heart rate got too high.

Performance condition zero, good by current standards. Recovery time 20 hours.

1) 1mi - 16:10(16:10/mi) 116/137bpm [1875b/mi] 125cal 189/300W
2) 1mi - 15:57(15:57/mi) 133/138bpm [2122b/mi] 127cal 196/336W
3) 0.11mi - 1:48(16:10/mi) 133/135bpm [2149b/mi] 13cal 156/282W
16:10 15:57 1:48

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.06 1:15 1:15 19:54 90 84-94 1791 114 110-124 153 142-174 1/1
0.13 2:25 1:11 18:52 97 94-99 1829 112 112-114 140 132-154 1/0
0.19 3:37 1:11 19:00 92 89-98 1749 111 34-114 136 56-153 0/0
0.25 4:47 1:11 18:49 88 87-91 1657 114 112-116 141 134-152 1/0
0.31 5:41 54 14:17 91 85-107 1299 148 112-230 212 70-274 0/0
0.38 6:34 53 14:08 107 102-116 1513 145 114-228 214 146-288 0/0
0.44 7:29 55 14:42 116 111-129 1705 148 114-230 221 135-290 1/2
0.50 8:25 56 14:56 132 130-135 1971 140 114-160 214 56-281 1/0
0.56 9:23 58 15:28 130 127-133 2011 138 114-162 203 80-281 0/1
0.63 10:19 56 15:00 133 131-134 1995 142 112-162 220 145-270 0/1
0.69 11:16 57 15:13 134 132-136 2039 145 110-162 212 86-278 0/0
0.75 12:14 58 15:27 134 131-136 2070 148 114-164 233 137-294 0/1
0.81 13:11 57 15:04 134 132-136 2019 138 114-164 212 123-298 0/1
0.88 14:13 1:02 16:32 135 133-137 2231 139 106-162 214 78-300 2/2
0.94 15:10 57 15:14 135 133-137 2056 144 114-158 219 134-284 1/0
1.00 16:08 58 15:34 135 134-137 2101 140 114-160 207 141-269 1/1
1.06 17:10 1:02 16:36 135 132-138 2241 138 112-160 200 48-292 0/0
1.13 18:12 1:02 16:34 130 127-132 2154 135 112-162 187 50-303 0/0
1.19 19:07 55 14:39 132 129-135 1934 138 114-160 219 152-279 1/1
1.25 20:06 58 15:35 133 132-135 2073 145 114-162 232 52-309 1/1
1.31 21:03 57 15:12 135 134-137 2053 141 114-162 249 154-331 1/1
1.38 22:10 1:07 17:52 130 122-135 2322 151 116-162 254 54-318 1/1
1.44 23:09 59 15:42 131 129-135 2057 142 114-164 238 135-323 1/1
1.50 24:09 1:01 16:09 134 131-136 2165 137 114-164 206 76-292 1/1
1.56 25:10 1:00 16:07 133 132-135 2144 135 110-162 200 141-279 1/1
1.63 26:07 57 15:11 134 133-135 2035 135 112-168 215 148-300 2/1
1.69 27:05 58 15:25 134 132-137 2066 153 114-166 251 136-319 1/1
1.75 28:02 57 15:15 135 132-136 2059 142 112-164 233 144-331 2/1
1.81 29:04 1:02 16:35 135 134-136 2238 142 112-164 215 61-297 1/1
1.88 30:06 1:02 16:27 135 134-137 2220 134 106-164 199 90-312 1/1
1.94 31:08 1:03 16:43 133 131-134 2223 138 102-228 194 132-261 1/1
2.00 32:06 57 15:19 134 132-137 2053 141 114-162 220 160-336 1/1
2.06 33:08 1:02 16:34 134 132-135 2220 138 114-164 195 140-282 0/1
2.11 33:55 47 15:59 133 132-135 2126 138 110-160 195 135-253 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 138 max Delete HR Trace

  • Cadence Distribution

    137 avge / 230 max Stride Length: 73cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 48.5 159 1.2 16:27 14:06
    Walk 50.6 114 0.9 17:10 18:11
    Still 0.8 - - 17 -

  • Power Distribution

    205W (336 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:32 14:12 26.16% More
    800m 7:19 14:43 30.23% More
    1km 9:17 14:56 31.07% More
    Mile 15:13 15:13 32.24% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 14:49 14:49 33.12
    5km 52:06 16:46 32.13
    5M 1:28:19 17:40 31.06
    10km 1:52:23 18:05 30.56
    10M 3:10:31 19:03 29.90
    Half 4:17:03 19:37 29.15
    20M 6:51:01 20:33 28.89
    Mara 9:14:33 21:10 28.55
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